Notes
2 min stairs
Kettlebell swings (44 lb) - 1 set x 35 (engage glutes)
Standing Bicep Curls (55 lb) - 12, 12, 12
Open Arm Curls (50 lb) - 12, 12,12
Hammer Curls (50 lb) - 10, 9, 8
http://www.bodybuilding.com/content/5-crossfit-workouts-you-can-do-anywhere.html
10 min
10 push ups
10 Burpees
https://www.youtube.com/watch?v=Pf7wZvraWV0
Bridge and Donkey kicks to engage glutes, 15 ea
http://dailyburn.com/life/fitness/butt-exercises-for-runners/
x3
Superman (count of 10) - 10
Hamstring stretch (power rack 19 count of 30 sec) - 3 each leg
Planks x 3 - 45 sec ea, 30 sec rest
Pull ups - 20
Dips - 25 (bench)